Fat is very important in your diet. Best fat choices. Almonds Avocados Walnuts Macadamia nuts Olive oil Canola oil Cashews Peanuts Peanut butter – unbleached, unsalted Almond butter – unbleached, unsalted You should eat little bit of fat with every meal together with protein and carbohydrates for its blood sugar regulating effect. Fat is big […]

My advice about carbohydrates shifted a little.  Here is the best advice for you about carbohydrates consumption: Summary of simple powerful rules on carbohydrate consumption: 1. Eat always lean protein and some monounsaturated fat like olive oil with your carbohydrates – protein stimulates glucagon, which reduces insulin secretion, and fat and fiber slow down the […]

Protein is the most important part of your nutrition plan. Why is protein so important? Your muscles, your hormones, your immune system are composed of protein. Your body looses protein constantly. Without adequate incoming dietary protein, critical body functions slow down to inefficient levels. But most important, eating protein at every meal helps control excessive […]

If you want to: Think better Perform physically better Look better Be healthier Not be hungry between meals, you have to eat right foods. And you have to eat them the right way. With these diet; I will call it perfect health and performance diet (PHPD) you will maintain stable sugar levels and that will […]

Getting right amount of protein in your diet makes a huge difference in physical and mental performance. If you have enough of it, you feel better, you think better and you perform physically better.The recommended dietary allowance (RDA) for an active adult is 0.36 gram of protein per 1 pound of body weight. For 140-pound […]

Studies have linked high fiber intake with lower occurrence of some serious medical problems including: heart disease, diabetes, obesity, intestinal disorders, hypertension, and several types of cancer, including colorectal cancer, prostate cancer, and breast cancer. Here are the top 10 sources of fiber: 1. Beans (legumes) cooked, 1 cup – 12 grams of fiber 2. […]

Protein builds, maintains and repairs tissue. It does not like to be used as fuel. If you are inactive, you should consume 1.0 gram of protein per kg of body weight per day. If you are active, your protein requirement will range from 1.2 grams to 1.7 grams per kg of body weight.  Athletes who […]